10 Weight Loss Soup Recipes

Spicy Lentil and Carrot Soup is a delicious, hearty dish that combines flavor and nutrition in one bowl. This fiber-packed recipe is perfect for those looking to enjoy a filling meal while supporting their weight loss journey.

• 1 cup red lentils, rinsed
• 4 large carrots, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon turmeric
• 4 cups vegetable broth
• Salt and pepper to taste
• Juice of 1 lemon
• Fresh cilantro for garnish

1. In a large pot, heat olive oil over medium heat and sauté the onion and garlic until fragrant, about 3-4 minutes.
2. Add the diced carrots, cumin, chili powder, and turmeric, stirring well to coat the vegetables with the spices.
3. Pour in the rinsed lentils and vegetable broth, then bring the mixture to a boil.
4. Reduce the heat to a simmer and cook for 20-25 minutes, or until the lentils and carrots are tender.
5. Season with salt, pepper, and lemon juice, then blend the soup with an immersion blender for a smooth texture, if desired.
6. Serve hot, garnished with fresh cilantro.

This soup is not only low in calories but also rich in protein and dietary fiber, making it an excellent choice for weight management. Lentils provide a substantial amount of plant-based protein, while carrots offer a boost of beta-carotene and antioxidants.

Consider serving this soup with a side of whole-grain bread for a complete meal. For a twist, you can add a pinch of cayenne pepper for extra heat or a dollop of Greek yogurt for creaminess.

Are you ready to invigorate your taste buds while boosting your metabolism? This zesty lemon chicken broth is not only delicious but also packed with nutrients that support weight loss and overall health.

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 pound boneless, skinless chicken breasts
• 6 cups low-sodium chicken broth
• 1 large lemon, juiced
• 1 teaspoon freshly grated ginger
• 1/2 teaspoon black pepper
• 1/4 cup fresh parsley, chopped
• Salt to taste

1. In a large pot, heat the olive oil over medium heat and sauté the onion and garlic until fragrant, about 3 minutes.
2. Add the chicken breasts to the pot and pour in the chicken broth, ensuring the chicken is fully submerged.
3. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes, or until the chicken is cooked through.
4. Remove the chicken from the pot, shred it with two forks, and return it to the broth.
5. Stir in the lemon juice, grated ginger, black pepper, and salt, then let the broth simmer for another 5 minutes.
6. Garnish with fresh parsley before serving hot.

This lemon chicken broth is low in calories yet high in protein, making it an excellent addition to a weight loss diet. The combination of lemon and ginger not only adds a refreshing flavor but also helps to enhance your body’s metabolism.

Serve this broth as a light lunch or dinner, or use it as a base for other soups and stews. For an added twist, try incorporating some cooked quinoa or wild rice to make it more filling.

Discover the delightful balance of flavors and health benefits in our Creamy Cauliflower and Turmeric Soup. This warm, comforting dish is not only delicious but also packed with anti-inflammatory properties, thanks to the star ingredient, turmeric.

• 1 medium cauliflower, chopped
• 1 tablespoon olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 teaspoon ground turmeric
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• Salt and pepper to taste
• Fresh parsley for garnish

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until the onion is translucent, about 5 minutes.
2. Stir in the chopped cauliflower and turmeric, cooking for an additional 2 minutes to blend the flavors.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat, cover, and let it simmer for 20 minutes until the cauliflower is tender.
4. Remove from heat and use an immersion blender to puree the soup until smooth. Stir in the almond milk and season with salt and pepper to taste.
5. Return the pot to low heat, warming the soup gently. Serve hot, garnished with fresh parsley.

This soup is low in calories, making it a perfect addition to your weight loss plan. With approximately 150 calories per serving, it offers a nourishing combination of fiber and vitamins, helping you feel full and satisfied.

Consider serving this soup with a slice of whole-grain bread for a more filling meal. For a variation, try adding a pinch of cayenne pepper for a spicy kick, or swap almond milk for coconut milk to add a touch of sweetness.

For a rejuvenating meal that’s both comforting and nutritious, this Tomato Basil Detox Soup is a must-try. Packed with antioxidants and a burst of fresh flavors, this soup not only aids in detoxification but also supports weight loss goals.

• 1 tablespoon olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 6 large tomatoes, chopped
• 3 cups vegetable broth
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• 1/2 cup fresh basil leaves, chopped
• Juice of 1 lemon

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
2. Stir in the minced garlic and cook for another minute, making sure it doesn’t burn. Add the chopped tomatoes and cook for 10 minutes, stirring occasionally.
3. Pour in the vegetable broth and season with salt, pepper, and oregano. Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.
4. Remove the pot from heat and use an immersion blender to puree the soup to your desired consistency. Stir in the fresh basil and lemon juice just before serving.

This soup is rich in vitamin C and lycopene, which are powerful antioxidants that help protect your body from free radicals. With approximately 150 calories per serving, it’s a light yet satisfying dish that aligns perfectly with a weight loss diet.

Serve this vibrant soup with a side of whole-grain bread for a complete meal. For a creamy texture, consider adding a dollop of plain Greek yogurt or blending in a ripe avocado. Enjoy experimenting with different herbs such as thyme or rosemary for a delightful twist.

Ginger Garlic Mushroom Soup is your go-to recipe for a comforting meal that also supports your immune system. Packed with mushrooms, ginger, and garlic, this soup is a delightful way to incorporate flavor and health benefits into your diet.

• 1 tablespoon olive oil
• 1 small onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 8 ounces mushrooms, sliced
• 4 cups vegetable broth
• Salt and pepper, to taste
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lemon juice (optional)

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Stir in the garlic and ginger, cooking for another minute until fragrant. Add the sliced mushrooms and cook until they are tender and browned, about 8 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for 15 minutes to allow the flavors to meld together.
4. Season with salt and pepper to taste. Stir in the parsley and, if desired, add lemon juice for a hint of freshness before serving.

This soup is low in calories while being high in flavor, making it an excellent choice for weight management. Mushrooms are a fantastic source of vitamins and minerals, and the ginger and garlic provide powerful anti-inflammatory and immune-boosting properties.

Consider serving this soup with a slice of whole grain bread for a balanced meal. For a variation, add a splash of coconut milk for creaminess or toss in some cooked quinoa for added protein and texture.

For a refreshing and nutritious way to stay hydrated, try our Chilled Cucumber and Avocado Gazpacho. This vibrant green soup is packed with healthy fats and hydrating ingredients, making it a perfect addition to your weight loss journey.

• 2 large cucumbers, peeled and chopped
• 2 ripe avocados, peeled and pitted
• 1 cup plain Greek yogurt
• 1/2 cup fresh mint leaves
• 2 tablespoons lime juice
• 1 garlic clove, minced
• Salt and pepper to taste
• 1/4 teaspoon cayenne pepper (optional, for a hint of spice)
• 1 cup cold water

1. Begin by blending the cucumbers, avocados, Greek yogurt, mint leaves, lime juice, and garlic in a blender until smooth.
2. Gradually add cold water to the blender while mixing until you achieve your desired consistency.
3. Season with salt and pepper, and add cayenne pepper if using, blending again briefly to combine.
4. Chill the gazpacho in the refrigerator for at least 1 hour before serving to enhance the flavors.

This gazpacho is not only low in calories but also high in fiber and healthy fats, promoting satiety and energy. The avocados provide a creamy texture while enriching the soup with heart-healthy monounsaturated fats.

Serve this chilled soup as a light appetizer or pair it with a protein-rich salad for a complete meal. For a different twist, consider adding a touch of dill or substituting mint with basil for a unique flavor profile.

Embrace the warmth and nourishment of our Hearty Kale and Quinoa Soup, a perfect blend of flavors that supports weight loss goals. This soup is rich in iron and protein, essential for maintaining energy levels and muscle health.

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 teaspoon dried thyme
• 1/2 cup quinoa, rinsed
• 6 cups low-sodium vegetable broth
• 4 cups kale, chopped
• 1 can (15 oz) chickpeas, drained and rinsed
• Salt and pepper to taste
• Lemon wedges for serving

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrot, and celery, sautéing until the onion is translucent, about 5 minutes.
2. Stir in the dried thyme and quinoa, allowing the quinoa to toast for about 2 minutes. Pour in the vegetable broth and bring the mixture to a boil.
3. Reduce the heat to a simmer, cover, and cook for 15 minutes. Add the kale and chickpeas, cooking for an additional 10 minutes until the kale is tender.
4. Season with salt and pepper to taste. Serve hot, with a squeeze of lemon for added brightness.

This soup is a nutritional powerhouse, providing approximately 250 calories, 10 grams of protein, and 4 milligrams of iron per serving. The combination of kale and quinoa ensures you’re getting a good mix of vitamins, minerals, and fiber to keep you satisfied and energized.

For a delightful twist, consider adding a sprinkle of red pepper flakes for heat or a handful of fresh herbs for a burst of flavor. Pair this soup with a slice of whole-grain bread for a complete meal that complements your healthy lifestyle.

This Savory Sweet Potato and Black Bean Soup is a perfect blend of flavor and nutrition designed to sustain your energy throughout the day. Rich in fiber and plant-based protein, this dish supports weight loss goals while keeping you feeling satisfied and full.

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• 3 medium sweet potatoes, peeled and cubed
• 1 can (15 oz) black beans, drained and rinsed
• 4 cups vegetable broth
• Salt and pepper to taste
• Juice of 1 lime
• Fresh cilantro, chopped, for garnish

1. Heat the olive oil in a large pot over medium heat. Sauté the onion and garlic until the onion is translucent, about 5 minutes.
2. Add the ground cumin and smoked paprika, stirring for 1 minute until fragrant. Include the sweet potatoes and cook for another 5 minutes, stirring occasionally.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for 20 minutes, or until the sweet potatoes are tender.
4. Stir in the black beans and cook for an additional 5 minutes. Season with salt, pepper, and lime juice to taste.
5. Remove from heat and serve hot, garnished with fresh cilantro. Enjoy this nourishing soup with a side of whole grain bread if desired.

High in fiber and low in calories, this soup is a fantastic choice for those looking to lose weight while maintaining energy levels. Packed with vitamins A and C from sweet potatoes and protein from black beans, each serving is both nutritious and satisfying.

To enhance the flavor, consider adding a pinch of cayenne pepper for a spicy kick. Alternatively, add a dollop of Greek yogurt on top for a creamy texture, or toss in some chopped kale for added greens and nutrients.

Experience the vibrant flavors of North Africa with this Moroccan Spiced Chickpea Stew, a dish that’s both delicious and beneficial for boosting metabolism. Packed with a blend of aromatic spices, this stew not only warms the soul but also aids in weight management by enhancing your body’s natural calorie-burning processes.

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• 1/2 teaspoon cayenne pepper
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1/2 cup dried apricots, chopped
• Salt and pepper to taste
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lemon

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until the onion is translucent, about 5 minutes.
2. Stir in the cumin, coriander, cinnamon, and cayenne pepper, and cook for another minute until fragrant.
3. Add the chickpeas, diced tomatoes, vegetable broth, and apricots. Bring to a boil, then reduce the heat and simmer for 30 minutes.
4. Season with salt and pepper to taste, and stir in the fresh cilantro and lemon juice just before serving. Enjoy the stew warm, as the flavors meld beautifully over time.

This stew is rich in plant-based protein and fiber, keeping you full and satisfied while promoting healthy digestion. With approximately 300 calories per serving, 12 grams of protein, and a delightful array of spices, it’s a nutritious addition to any weight loss plan.

For an extra touch of flavor, consider serving this stew over a bed of steamed quinoa or brown rice. Alternatively, add some chopped spinach or kale during the last 10 minutes of cooking for an added boost of vitamins and minerals.

Continuing our journey through weight loss-friendly soups, the Green Pea and Mint Puree Soup offers a refreshing twist that’s perfect for any time of year. This vibrant, low-calorie soup is not only easy to prepare but also packs a punch with its antioxidant-rich peas and digestive-boosting mint.

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh or frozen green peas
• 4 cups vegetable broth
• 1/4 cup fresh mint leaves
• Salt and pepper to taste
• Juice of 1/2 lemon

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, cooking until the onion is translucent, about 5 minutes.
2. Add the green peas and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 10 minutes.
3. Stir in the fresh mint leaves, and then remove the pot from heat. Using an immersion blender, puree the soup until smooth.
4. Season the soup with salt, pepper, and lemon juice to taste. Serve hot, garnished with a few mint leaves if desired.

This delightful soup is low in calories, with each serving containing approximately 150 calories, making it an ideal choice for weight management. It’s rich in fiber, thanks to the peas, which helps to keep you feeling full and satisfied.

For a heartier version, consider adding a scoop of cooked quinoa or a dollop of Greek yogurt for extra protein. You can also pair this soup with a crisp, whole-grain bread to create a balanced meal that will leave you feeling energized and nourished.